Bulking up is the best way to pack on a lot of muscle in the shortest time possible. It is a well know method used by bodybuilders to increase there weight in a matter of months. Then after bulking up you can cut down your body fat percentage to reveal a muscular physique below.
Eat plenty of protein
Protein is the one macro nutrient that your body can use to build and grow muscle. The other two macro nutrients, carbohydrates and fat can only provide energy to help with this.
You must provide your body with enough protein in order for it to build the most muscle mass. A good amount to aim for is 1-2 grams per pound of bodyweight. So if you weigh 150lbs, that's 150g to 300g of protein a day.
How to eat all this protein
In order to make sure you are getting enough protein in your diet, eat protein with each meal. Eat at least 25g per meal. Eat plenty of chicken, beef, eggs, fish and milk.
Mix protein shakes between meals for extra protein. Add a scoop of whey and then mix in fruit and healthy fats. Whey is a great way to boost your protein intake. But remember it is a supplement and shouldn't be used instead of solid meals of high quality protein, just because you can't be bothered to cook. Whey is a supplement to your diet, use it that way.
Eat plenty of calories
Eat more food and then some more. Eat 20-24 times your weight in calories. So if you weigh 150lbs eat 3000-3600 calories a day to successfully gain muscle bulk.
Food is anabolic, you must force feed your body with quality nutritious meals. Not only must you overload your muscles you must overload your body with food - this will great an overall anabolic response. Eat every 3-5 hours, 4-6 meals a day. Have shakes between meals, so eat 2-3 shakes a day and 2-3 meals a day.
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Eat plenty of healthy fats
For extra calories eat plenty of healthy fats. Eat nuts as snacks between meals. Drink whole milk with and between meals. Add double cream, coconut cream, almond butter and olive oil to your shakes.
Add avocados to your shakes for and extra 300+ calories of healthy fats and fat soluble vitamins. Drink up to a gallon of whole milk a day, this can add up to 25lbs in one month.
July 12, 2021
It is a very helpful article, thanks for sharing a lot of information!